Those pros have missed significant playing time because of lower back pain and, according to Professional Golf Association Tour physician Vijay Vad, at least half of recreational golfers suffer the same fate.

While back pain likely doesn’t cost you millions of dollars, it sure isn’t fun. Vad, who studied 42 Tour golfers for his new book “Golf Rx: A 15-Minute-a-Day Core Program for More Yards and Less Pain,” says that lower-back injuries are particularly common this time of year, when weekend duffers are breaking out their clubs for the first time in months.

A weak, unconditioned core – the muscles and tendons that make up the midsection of the body, including the hips, “glutes,” hamstrings and abdominals – is a major factor. Most people just aren’t physically ready to play 18 holes right out of the gate – or right out of the office – and therefore are more susceptible to injuries.

While researching his book – and in his practice at the Hospital for Special Surgery, where he treats up to 300 golfers yearly – Vad found that golfers suffering from lower back pain had substantially less mobility in their lead hip than those with healthy backs.

In “Golf Rx,” Vad and PGA Tour physical therapist Bob Donatelli have developed more than 80 golf-specific exercises to improve hip mobility – among many other things. They’ve also included an eight-week rehabilitation program, to get you back on the course as quickly and safely as possible.

Vad calls “Golf Rx” a “preseason golf conditioning tool to prevent injuries” as well as a “performance enhancement tool during the season for more yards on drives.” Some of his favorite tips include:

Standing shoulder/back stretch: Stand up straight, arms at sides, feet shoulder-width apart. Extend your right arm in front. With the back of your left hand behind your right forearm, push your right arm toward your left shoulder. Stop when you feel a stretch at the back of your right shoulder. Hold for five seconds. Switch arms and repeat.

Figure four: Standing, cross your right leg over left knee, forming a figure four. Squat into left hip, and with your right hand push down on right knee until you feel a good stretch in your right glute. Do this for five seconds, and then switch legs.

Para-spinal stretch: Stand as if you’re about to hit the ball. Bend forward slightly from your hips so your chest points toward the ground. Your back should be straight, knees flexed. Hold a club horizontally behind your back and loop forearms around club. Rotate hips and shoulders to right, until your right arm is behind you. Hold for five seconds, then twist in the other direction.

Hamstring stretch: Stand with your right leg forward, knees bent, and your left leg extended straight back. Slowly lunge forward on your right leg while keeping your left leg straight, both feet flat on the floor. Stop bending when right knee is over the ankle; hold for 30 seconds. Repeat with the opposite leg.

Dr. Rock is the director of the Nonsurgical Foot and Ankle Service at the Hospital for Special Surgery. Ask him questions at